If you want strong bones, then do these 4 yoga asanas daily, learn the benefits and methods from experts

With increasing age, the weakness of the bones increases. So at the same time, due to lack of proper diet, there is a problem of bone weakness even at a young age. At present, people are imprisoned in their homes, in such a situation they are not able to face even sunlight, due to which the problems of bones have started increasing. Bones and muscles can be strengthened through yoga. It is also necessary to eat food rich in vitamin D and calcium to strengthen bones. Simultaneously take a sunbath. We get Vitamin D3 from the rays of the sun and have a positive effect on the joints.

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Yoga Asanas for strengthening bones:-

1. Utkatasana (chair pose)

By doing this asana for 15-20 times in a row, our knees become flexible. Along with this, it strengthens our knee, thigh and waist bones. By doing this asana daily, many other diseases of the body will also be removed, such as pain in the joints will be removed and the muscles of the thighs will be strong. Due to the strong muscles of the thigh, all the pressure does not fall on the bones and the bones are strong.

How to do:

  • Stand in a careful position by joining both the feet.
  • Stick both the hands on the thighs.
  • Keep the waist and neck straight.
  • While inhaling, open your hands and raise them towards the sky.
  • The palms will be facing towards each other.
  • While exhaling, slowly bend the knees and come to the chair pose.
  • The way we sit on the chair, that type of shape will be formed.
  • Taking normal breaths, while lowering the hands, straighten the legs and come in a careful state.
  • Repeat this asana 15-20 times.


  • People who have the problem of arthritis, keep the chair behind them and do asanas with the help of the chair.
  • People who have knee injuries should do it with caution.

2. Kumbhakasana (plank pose)

Our shoulder joints are strengthened by doing Kumbhakasana. Along with this, the bones of our elbows and wrists are also strong. If you practice Kumbhakasana daily then you will never have any problem related to your shoulders. This posture strengthens our spine. When we do Kumbhakasana, our hips and abdominal muscles are strengthened, which strengthens the spine. There will be no pressure on the spine, if the muscles are strong.

How to do:-

  • Sit on your mat by kicking both the feet alternately.
  • Prepare your body to plank.
  • First of all, by making fists with both hands, rotate 10 times clockwise and 10 times anti-clockwise.
  • Place both your hands on the mat in front of you. The gap between the two hands will be equal to the shoulder.
  • Slowly lift your knees from behind and come on your toes and come into Kumbhaka posture.
  • In this asana, all the pressure will be on our hands, abdomen, hips and thighs.
  • Hold 15-20 seconds and come back and relax.
  • Gradually increase the count to 1 minute.


  • People who have extra lower back pain or severe back pain, do it under someone’s supervision.
  • Even if you have a frozen shoulder, do it under someone’s supervision.
  • Do not plank if you have any type of injury in hand.
  • Avoid if you have any type of fracture in your toes.

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3. Purvottanasana (Upward plank pose)

By doing this asana, this posture does not work on any one part of our body. It works to strengthen all the muscles and bones of our body. By doing Sarvangasana, there is a positive pressure on the neck. Due to which the muscles and bones of the neck become strong. This asana also strengthens our shoulder and chest bones. It strengthens our lower back and spine, spinal cord, thighs, knees and calves. If you practice this asana, then you feel energetic and healthy.

How to do:-

  • Open both the legs in front and sit in Dandasana.
  • Keep both the hands beside the hips.
  • The fingers will be facing inwards.
  • Keeping the waist, neck straight, pull the toes outwards.
  • While inhaling, lift the middle part of the body upwards.
  • Stay there together and pull the claws continuously towards the ground.
  • Hold in this position for 10-15 seconds. Repeat this asana 15-20 times. And take a rest.


Those who have frozen shoulders, they should do this asana under the supervision of someone.

4. Tadasana Kriya (Palm Tree Pose)

By doing this asana, almost all the muscles of your body become strong and bring flexibility in all the joints of the body. This asana increases the density of our bones. At the same time, it strengthens the bones of the ankles and toes, due to which we are able to walk for a long time without getting tired. This asana benefits the whole body.

way of doing

  • Stand in a careful position. Connect the claws together.
  • Interlock the fingers of both the hands together. While inhaling, pull your ankles and hands towards the sky and while exhaling bring the hands and ankles down.
  • Repeat this action 30-35 times. Slowly bring your hands down. Open your legs and rest for some time.

By doing yoga, the muscles become strong, due to which the bones of the shoulder, thigh, knee, spine etc. are strengthened. Bone diseases can be avoided due to yoga.